Dr weil insomnia help3/1/2023 Caution if you are on blood thinners or drugs to reduce stomach acid and manage diabetes, use caution and see your doctor. honey, bring to a boil reduce heat and simmer 3-5 minutes – do not boil. turmeric, 1 small piece of ginger and 1 tsp. When used for 5 consecutive days reduces anxiety. Golden milk – made with 10-20 mg of cur cur cumin extract (from turmeric).Drinks that help sleep: Cherry juice (they have tryptophan, a precursor to the hormone melatonin), warm milk- also contains tryptophan which naturally increases serotonin a neurotransmitter for well-being and a precursor to melatonin.Tip: Do not drink cool drinks 'this stimulates your body.' Try caffeine-free teas: (chamomile, lavender, Ashwagandha, Valerian, peppermint, lemon balm, passion flower or herbal sleep blends) or have a ‘warm’ cup of water or chocolate milk.Do calming exercises like meditation or concentration relaxing exercises for your mind. Only very light activity or exercise ‘before’ bedtime.Avoid alcohol, it can make you fall asleep faster, BUT quickly creates an imbalance, between slow-wave sleep and REM sleep, causing sleeplessness.Avoid caffeine and nicotine for 4 hours before bed, for they disrupt sleep and masks your exhaustion.Bed is for sleeping, NO TV, laptop, social media, working or eating. Pink noise is on the same pattern as our body and brain – that’s why it works. These are consistent frequency – called ‘pink noise,’ – improves sleep by slowing and regulating brain waves. Try using soothing sound patterns – night noises, ocean waves, rain patterns, running brooks all sounds that you can purchase for night time rhythm sounds.Keep your bedroom cool – less than 65 degrees.Number ONE Rule: DO NOT nap during the day.
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